In the perfect world, we would all remember to do our pelvic floor exercises 3 times a day, every day of the year! Speaking from experience (and talking with lots of Mums) this isn’t the case, as good as our intentions are during pregnancy and following the birth of a child it’s very easy to forget to do these simple exercises! So I’ve made a list of different ways to remember. If one of these ideas helps you remember then we have success!! You can do your pelvic floor exercise lying down, sitting or standing (for more information on how to do your exercises correctly click on the link). It is always easiest to do them lying down, so if you have recently given birth – start with this option.

  1. Every time you stop at a set of traffic lights, try and do 2-3 x 6 second holds.
  2. After you have emptied your bladder. One way to learn how to recruit our pelvic floor is by stopping urine flow mid-stream. This is not an exercise; it is simply a way to know you are using the correct muscles. However you can do your exercises initially after you have emptied your bladder. Once you feel the pelvic floor has improved its strength you can trial doing the exercises with a full bladder, this requires more strength and recruitment of those tricky muscles!
  3. Every time you change a nappy. When you are standing at the change table, trial engaging the pelvic floor. You can do 6-10 seconds hold (remember to breath) or you could do some short/strong engages (~10).
  4. Each time you put the kettle on. Instead of doing multiple things at a time, simply stand and wait while the kettle boils, doing your pelvic floor exercises.
  5. When you answer the phone! No one can see you, so if you need to lie down to do your exercises initially this is a great way to remember your exercises.
  6. Each time you get an email. Try to sit down for this one, and sit and read your emails whilst you are doing your exercises.
  7. While you brush your teeth.  If you remember to do them every time you brush your teeth, you are at least doing them twice a day, every day!!
  8. When you are giving a baby a bottle or breastfeed. This is an easy option in the early days. It is one chance you have to sit down for 10-60minutes! So this is a perfect opportunity to do those exercises.
  9. Once you are competent at your pelvic floor exercise, trial doing them whilst you are walking with the pram. This requires greater control and specific recruitment to ensure that you are not using your abdominals, but in fact engaging your pelvic floor.
  10. 10.   An app!! I recently discovered a couple of apps that sound an alarm each time you need to do your exercises. There is a couple available, they provide different exercise options and tell you when you need to engage your pelvic floor and relax. For the modern Mum, this might be the perfect way to remember to do your daily exercises!!!
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